RW Forum Six - Sub 3:30

Minni v Dubai Dave

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22/03/2013 at 14:59

Oompa, you are a contradiction! Only 4 weeks to go, with that calf - almost cotton wool time.. any need to race the half fully, rather than MP, maybe with some miles around it?

Simon, a lot of miles in that bike plan, much respect. (does a lot of miles equal a lot of food and cake?).

2old, I know the Runcorn bridge one. Definitely good to do, those odd distance races 4-5.5m I've done for leagues help you push harder at that pesky 10k distance. The 10k on 29th has closed for postal, but not sure about on the day entry.. search for Salford Harriers 10k. There is also Air Products south manchester 10 k 31st if you want the full distance.

10 miles MP for me with pals last night before the snow arrived, first 4m on our hill session route so up & down made it much harder but good practice to cope with surges maybe. Felt good last night. 10m @ av 7:17 with a 6:30 last mile.

Few races already cancelled this weekend, Excalibur marathon in the Welsh Hills, Conniston 14. wonder if O4S's one will go ahead.

Anyone near Leicester area can tell me what the snow is like there? Training course there Mon-Wed and getting train there.

Awful weather, Everyone be careful out there.

22/03/2013 at 15:05
FRC- thanks for the race info. Good MP session from you . I had a place for Coniston- wonder what happens about it. I had a trip to Rugby planned this weekend but its been cancelled due to the weather. Not sure if that's as a precaution or its bad there
Col- looks like you're going to be blown away . No negative thinking about sub 3.15 allowed here.
22/03/2013 at 15:46
KFC - I think it is total weekly mileage, as apposed to a single long ride.

FRC - That's the beauty of biking, you can stop and stuff your face and then carry on.

For those who want the link again...... , for internet donations, and you can now donate by text. Just text WAKE51 to 70070 and the amount, and 100% goes to the charity.
For more info on the ride:

It looks like it could be a cold/snowy long ride on Sunday.
22/03/2013 at 16:31
Simon- you might pass me on the street on Sunday
22/03/2013 at 17:18

2old aren't you lucky getting to spend your pre-VLM hours at the Green start with us lot

Sounds like a good MLR Chick! Hope the wind dies down a bit for Sunday's MLR.  Just one more week then taper time, keep at it

Richardson like Minni I'm doing a 10K two weeks before London.  I don't think it's too close, or at least I'll find out at London if it is!  Is it just for the sake of getting a race in, or to give you an idea of a target time?  If it's for the target time I'd go for the 10M, I don't think 10K can give an accurate prediction of marathon times. 

I hope Thirsk 10 isn't cancelled on Sunday, partly because I want to run as fast as I can and partly because I CNBA to do a long run on my own in the horrible weather.  

22/03/2013 at 17:46
Evening all. Sorry to jump straight in with a "me, me, me", but I'm just having a bit of a meltdown. I am so angry with myself. No injuries, everything is fine from that perspective, but I just let my day get totally derailed by other people, ended up somewhere without food, hadn't eaten for about 6 hours and jumped on the TM at 9pm to do a speed session. Felt totally light-headed and sick after 10 mins of speedwork and so cut the session and came home. So my question is, do I try doing my session again tomorrow when Im fed and rested, or just can it for the week? The reason I'm a bit unsure is because I've got my long run on Sunday and can't run it on Monday as it's my birthday and OH is taking me out and I don't know what we are doing. Is it OK to do speedwork tomorrow and then a 15m long run with 8@mp the next day?

Sorry for the grizzles, I'm just cross with myself. I hope everyone else is doing OK.
22/03/2013 at 18:08

Long Runs are most important for me Speed Sheep, you too as well probably.

Speed session isn't worth that much right now, LSR is where its at these last 2 weeks. You could do a little half speed session without maxing out, maybe do 3-5 yassos, a short w/m & c/d. I like the idea of rest though and get a stonking LSR the next day for the confidence.

Some of us are out on our birthday for long runs - the day before you.

Edited: 22/03/2013 at 18:12
22/03/2013 at 19:38

SS Moz always says not to play catch up.  If you miss a session just forget it and move on.  This is exactly what I'd advise you to do.  Just do a short slow run tomorrow if you feel the need to run, and then nail the session on Sunday.  As FRC says that is the most important run.

Carrot - I wonder is Thirsk will be cancelled?  The snow seems to be pretty bad down that way but it will clear quickly if it stops.  I hope its on for you.  Are you doing the Blyth 10k too?  I know we talked about it ages ago but cant remember.

The weather here today has been totally weird.  We've been on the edge of a storm all day - its been wild, dark and snowing on and off all day but the snow has been so fine and dry its been swirling around and not lying.

I needed to get one of the sessions in but still couldn't decide as I set out what to do.  Decided to just head out and see what happened.  A mile down the road and I decided to do the 12 @ MP using a circular route of about 1.8 miles.  Headwind, crosswind and tailwind.  Round and Round.  Bits into the wind were hard and it was biting cold, the side winds were manageable and of course the tailwind was lush!

Got to about 6 miles (halfway) and the temperature dropped more and the wind seem to get even stronger but I was at the point of no return so had to just knuckle down and get on with it.  Finished 12m @ 7:22.    (7:28, 7:24, 7:24, 7:27, 7:23, 7:39, 7:26, 7:20, 7:33, 7:13, 7:18, 7:00)  I felt this was really important session and needed it to go well so feeling really pleased.  I did this same run last year and it averaged 7:17 (on a different route) so chuffed this was just a tiny big slower but in harder conditions. 


22/03/2013 at 20:18

Minni - Good confidence boosting run in naff conditions, 7:20 planned MP then or still under discussion?

SS - Can the speedwork, 5 miles slow at the most tomorrow then the long one sunday.

Richardson -  Welcome, I'd race the 10K.

Col/Oompa - I'm on Blue aswell, what target times did you put down?

FRC - Nice MP miles.

Col - Good luck for tomorrow, where is the race?




22/03/2013 at 20:36
Minni - Great Mlr in tough conditions and good pace.

SS - Like everyone says, ditch it and move on, lsr's are key.

2old - I'll look out for you on you come flying passed me
22/03/2013 at 20:53
Ugh, decision made, gonna DNS tomorrow. Just not feeling right yet
22/03/2013 at 20:54

SS your 15 with 8 @ MP on Sunday is still a quality run rather than a 'normal' LSR, best to be fresh for a key run like that and nail it rather than tire yourself out tomorrow and have a mediocre MP session.  Have a lovely birthday on Monday, hope you're being taken somewhere nice 

Yes I'm doing Blyth Minni, I am easily talked into races if I think they're fast and flat!  It was perfect timing anyway - I have a 10M with 6 @ 10K pace run scheduled for that weekend so I thought it was easier to enter a 10K rather than trying to run 6M at 10K pace while dodging traffic and dog walkers.  Well done powering through your MP session tonight!


22/03/2013 at 21:01

kfc but good that you're being sensible. This is the time for getting better.

Barry - there have been no discussions yet! I think I'm on my own.   I really want to try and slip under 3:15, which is about 7:26 pace (off the top of my head).  London always measures long on the garmin so I'm thinking trying to stick to 7:20-22 for as long as possible.  I'm hoping me and AA can team up together again.  We ran together 2 years ago for sub 3:30 coming in at 3:28.  

Here's a marathonfoto of us sharing resources:    Bugger pics still not working.



22/03/2013 at 21:41

Evening! Busy on here today. I'm on a rest day having a beer. Freezing cold out there.....

22/03/2013 at 22:01
Minni - well done on fantastic run tonight with 12m at marathon pace. You are well on course for a sub 3:15. It's always nice to finish with a few faster miles too. You must be very happy

Barry - I am not sure what time I put down for vlm but from memory I was in pen 2 last year so would hope for the same again this year.

My race tomorrow has just been cancelled. I may try to do 15m tomorrow instead with some at marathon pace. Unfortunately we have a good 5 inches of snow here so I will wait until the morning before I decide.
22/03/2013 at 22:45
Minni- cracking MLR in aweful conditions. Bet you are pleased to see those splits falling into place. I haven't decided who from this thread is going to pace me on 21st now I'm on the Green Start. I'm looking for volunteers., take it in turns - relay style-pacing me to the end. Are there pens for the Green start? How does it work there? Can't remember what target time I put...3.14probably.
Spoons- rest and beer ,the perfect combination
Col- shame about the cancelled race, hope you manage to get the 15 done though the forecast seems to be getting worse least it is here anyway
KFC- think its DNS for everyone who hoped to race tomorrow
Another TM session today .16.3k av pace7.34 included10k in 45 mins on a undulating /hilly setting
Rest tomorrow. Bit worried about this developing ITB issue. Where is it best to roller it?
22/03/2013 at 23:59
2old the best place to get your ITB sorted is a sports massage. 20-30 quid well spent then foam roll. I go near to central station.
Ps Don't think you need a pacer.. Don't fancy carrying a sub 3:15 board with Minni's team on it for some of us to follow?

Minni great run and spot on pacing. Thought London measuring long was due to Garmin signal dropout, lots of mile splits jumping?

Kfc right decision.

Not a nice night. Elderly neighbour left their dog out in the snow from 5pm, still no sign off them, with other neighbours tried to give him some cover but ended up calling RSPCA. Dog somewhere in back garden but was distressed. Didn't want to call but....: (
Edited: 23/03/2013 at 00:01
23/03/2013 at 00:08
FRC- ok I will carry a flag provided you carry the coffee and cake ...I take it you're Green start too? Better ring my physio on Monday. I always lose my Garmin signal for a time at London ,not as bad as the Mersey tunnel but enough to create uncertainty about the finishing time. Even a dog shouldn't be left out in this ..nice one.
23/03/2013 at 04:39
Thanks everyone for keeping me sane. I'm just annoyed as i canned my tempo session on Tue as legs were too tired from my not exactly S LSR on Sunday and was really looking forward to my nailing my pyramid yesterday. So I just felt massively irritable that it hadn't gone right (well, hadn't gone at all, really) yesterday because I'd planned my whole day around revising and running and I let people talk me out of it and ended up somewhere I really did not want to be talking to a load of people I didn't know, all the while thinking "I'm a marathon runner, I must run". I am so cross with myself as I'm usually very good at being selfish about my studies and my training, when I have to be, and yesterday I deviated from the plan (OCD, I know, but don't tell me you're not all the same!) and the outcome was one very grizzly Sheep I suppose the fact I've got an exam on Sunday is also not helping my state of mind.....

FRC, have a great day on Sunday. It's not the fact that it's my birthday which means I can't do my LSR on Monday, it's the fact OH has taken the day off and I really don't think disappearing off would go down too well.....

Sorry to hear the weather is still so miserable. It sucks, it honestly does. I'm also on the Green Start so it should be a fun way to kick of the race!

Minni/FRC, great MP sections! So pleased it is feeling so good for both of you Poor snow hound, that doesn't sound like much fun for him. I hope he's OK now.

kFC, tough call, but sounds like exactly the right one. Rest up and I hope you feel better soon.
2old, try concentrating on the hip area to loosen ITB from the top. If this is too tight, that area should feel painful when you roller it. Enjoy!
23/03/2013 at 06:51

Think I might have to hit the turbo trainer today. It's too cold to go outside...

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